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Try Eating Only These Gluten Free Foods For A Week and You May Find Your Long-Term Discomfort Disappears.

Try Eating Only These Gluten Free Foods For A Week and You May Find Your Long-Term Discomfort Disappears.

Memories of a lifetime are made from cereal bars, bagel breakfasts and whole wheat bread sandwiches. Relishing pasta dishes leave many salivating in a notion of the perfect meal plan. So you learn how to mix, knead, and fold away munching on plain rye ‘air sandwiches’. The love for bread becomes an unparalleled understatement. Then the maladies begin….

You start feeling bloated. There are bouts of diarrhea and constipation. You are always just tired. You feel dizzy and off balance. Hormonal issues arise with unexplained infertility, PMS and all the rest. You have migraine headaches. Swelling, pain and inflammation begins in your fingers, hips or knee joints. And to top it all, you are constantly filled with anxiety and depression.

A whole list of possibilities [1]are laid out for what it could be and may be.

To make things worse, the above symptoms are usually couple with diagnosis of autoimmune diseases [2] such as Hashimoto’s thyroiditis, Ulcerative Colitis, Rheumatoid arthritis, Lupus, Psoriasis, Multiple sclerosis or Scleroderma.

And the doctor merely dismisses most issues to be “just stress”

The Truth Unveiled – Gluten Intolerance

You set off on an obsessive quest, researching and experimenting all health solutions. Yoga, acupuncture, veganism, apple cider vinegar! And all are to no avail!

You never assume that the main culprit to be wheat until you get the chicken skin on the back of your arms [3] (Keratosis Pilaris) . You are told that is usually fatty acids and Vitamin A deficiency which is secondary to gluten damaging the gut with mal-absorption.

And then guess what? You realize you are gluten intolerant. No more bread pudding? How can this be? Wheat is such a deeply ingrained part of everyday existence!

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What Actually Happened to Patients with Gluten Intolerance

Gluten intolerance is when the body cannot break down or digest gluten protein that is found in grains like wheat. Gluten sensitivity ranges from mild cases to extreme Celiac disease [4] . This severe condition is caused by gluten consumption leading to small intestine damage. Studies [5] indicate  that even if the test for Celiac is negative; gluten sensitivity is a possible case. Gluten-free” becomes a necessity, not just a choice. “Non-Celiac Gluten Sensitivity” is bound to affect almost all body tissues, including the skin, the stomach endocrine system, and even the brain.

It causes much more damage than gastrointestinal distress. The myriad of conditions and symptoms is broad, and testing is limited. Many are left misdiagnosed. You realise “gluten-free” is not just some fad diet to be flaunting at brunch break cafés.

When you are gluten sensitive, you cannot eat wheat rye or barley as your body cannot absorb the protein from any of these grains. A possible cross contamination [6] leaves many avoiding oats as well. Avoiding these grains is one way, but they their way into various processed foods and avoiding them totally takes skills of label reading and constant vigilance.

The only way to tell if you are gluten sensitive is by fully eliminating it from your daily diet.

Let go of embracing dough of life? All of these lists of what not to eat leaving you startled? The question is what you can eat now.

To get started launch with the most common foods known to be gluten free.

Top 10 Gluten-Free Foods You Cannot Miss

1. Fruits and vegetables

    Fruits and vegetables need to be a top priority of any diet. They are more crucial if you happen to have Celiac Disease. Make sure they are fresh fruit and vegetable and no canned or packaged and prepared for convenience.

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    Low in fat, calories and sodium delivering mineral and vitamins varieties , fruits and vegetables are great antioxidant sources. Also rich in fiber, they help to lower cholesterol levels keeping you full.

    2. Meat

      Meat is safe provided you get it from a butcher and not prepackaged with possible gluten traces.

      3. Milk

        Regular milk that is not flavored or in the form of a milkshake is gluten free.

        4. Fish

          A great omega 3 fatty acid source like meat best bought fresh from a fish market-not pre-packaged.

          5. Yogurt

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            Plain yogurt is best but if you want flavor, make sure to read the package for ingredients.

            6. Cheese

              Make sure to check packaging prior to consumption. However, cheese should be safe for the most part.

              7. Rice

                Rice is gluten-free except for repackaged flavored rice.

                8. Salt and pepper

                  These are safe ingredients.

                  9. Grains without gluten

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                    Besides rice other gluten-free, starchy products are :

                    Cassava, Beans, Quinoa, Sorghum, Buckwheat, Soy, Flaxseed, Arrowroot, Chia, and Nut. Do check all labels. Keep in mind that cross contamination is possible if these items were prepared with gluten products.

                    10. Beverages

                      Be aware that beers ales, lagers, and malt drinks do contain gluten. Avoid those. Spirits and wines are gluten free. Hard liquor has precise distilling process making it safe as well.

                      There you go. Let go of the strain of what to eat. Many alternatives, as well as foods, are free of gluten naturally.

                      Bonus: Gluten-Free Recipe – Rissotto Soup

                      Let us launch into the gluten free motion with with a springtime relishing recipe of a ‘Risotto soup [7]’ delight

                        Ingredients: 1 tablespoon olive oil, 2 cups chopped onion, 2 teaspoons grated lemon rind,3/4 cup Arborio rice or other short-grain rice, 3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth, 2 cups (1-inch) sliced asparagus (about 1 pound),2 cups coarsely chopped spinach, 1/4 teaspoon ground nutmeg,1/2 cup (2 ounces) grated fresh Parmesan cheese

                        Procedure:

                        1. Heat oil in a large saucepan over medium-high heat.
                        2. Add onion; sauté 2 minutes.
                        3. Add lemon rind; sauté 2 minutes.
                        4. Add rice; sauté 3 minutes.
                        5. Stir in broth, and bring to a boil. Cover, reduce heat, and simmer 10 minutes.
                        6. Stir in asparagus, spinach, and nutmeg; cook, uncovered, 2 minutes or until asparagus is crisp-tender.
                        7. Top each serving with cheese. Serve immediately.

                        Reference

                        More by this author

                        Nena Tenacity

                        Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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                        Last Updated on March 25, 2020

                        How to Live Longer? 21 Ways to Live a Long Life

                        How to Live Longer? 21 Ways to Live a Long Life

                        When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

                        So, how to live longer? Here are 21 ways to help you live a long life

                        1. Exercise

                        It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

                        2. Drink in Moderation

                        I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

                        3. Reduce Stress in Your Life

                        Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

                        4. Watch Less Television

                        A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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                        Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

                        5. Eat Less Red Meat

                        Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

                        If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

                        6. Don’t Smoke

                        This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

                        7. Socialize

                        Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

                        8. Eat Foods Rich in Omega-3 Fatty Acids

                        Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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                        9. Be Optimistic

                        Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

                        10. Own a Pet

                        Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

                        11. Drink Coffee

                        Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

                        12. Eat Less

                        Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

                        13. Meditate

                        Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

                        Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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                        How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

                        14. Maintain a Healthy Weight

                        Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

                        15. Laugh Often

                        Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

                        16. Don’t Spend Too Much Time in the Sun

                        Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

                        17. Cook Your Own Food

                        When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

                        Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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                        18. Eat Mushrooms

                        Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

                        19. Floss

                        Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

                        20. Eat Foods Rich in Antioxidants

                        Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

                        Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

                        21. Have Sex

                        Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

                        More Health Tips

                        Featured photo credit: Sweethearts/Patrick via flickr.com

                        Reference

                        [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
                        [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
                        [3] Arch Intern Med.: Red Meat Consumption and Mortality
                        [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
                        [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
                        [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
                        [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
                        [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
                        [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
                        [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
                        [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
                        [12] JAMA: The Disease Burden Associated With Overweight and Obesity
                        [13] JAMA: The Disease Burden Associated With Overweight and Obesity
                        [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
                        [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
                        [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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